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Reducing Vulnerabilities and Relapse Triggers Quickstart Guide
Learn how to prevent vulnerabilities and relapse triggers (HALT) and explore the impact of the mind-body connection (sleep, nutrition) for mental health and addiction recovery in this quickstart guide
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#relapseprevention #vulnerabilities #triggers
Why I Care
Vulnerabilities are situations or things that
Make it more difficult to deal with life on life’s terms leading to depression, anxiety or “stress”
Make it easier for you to over-react or get stuck
Depression occurs if you feel helpless or hopeless
Anxiety occurs if you feel powerless or out of control
Addictive behaviors increase when you feel a need to escape because of stress, anxiety, depression or pain
Individual Vulnerabilities: Physical
Pain
Sleep problems
Difficulty concentrating
Irritable mood
Medications are depressants and can worsen all of the above
Interventions
Talk with your doctor
Explore nonpharmacological interventions
Individual Vulnerabilities: Physical
Poor nutrition
Your body needs the building blocks to
Recover from injury
Keep you from getting sick
Make happy chemicals
Water…. 60 ounces per day
Have three colors on your plate at each meal (condiments don’t count)
Try to eat smaller meals every few hours
Individual Vulnerabilities: Physical
Lack of sufficient, quality sleep
Drug/alcohol induced sleep is rarely good quality
Lack of Sleep Effects
Fogginess
Difficulty concentrating
Irritability
Overeating
Interventions
Develop a sleep routine
Cut back on caffeine and other stimulants 6-12 hours before bed
Individual Vulnerabilities: Physical
Brain changes
Brain changes can be
Hereditary
From an accident
As a result of addictive behaviors
Changes in the structure of the brain
Eat a good diet to give the body the necessary building blocks
Get adequate quality rest
Medication
Individual Vulnerabilities: Emotional
When you are feeling negative emotions
It causes the brain to keep the fight-or-flight reaction going (which takes energy)
It lacks or prevents the happy, calming neurotransmitters from being excreted
Interventions
Develop coping skills to deal with them
Insert positive/rewarding experiences
Get plenty of rest
Eat a healthy diet
Exercise
Individual Vulnerabilities: Mental/Cognitive
Global, internal, stable attributional style
When everything is always it adds extra stress
When anything that happens reflects on you as a person, it adds extra stress
Focus on things being specific and alterable
Identify what is good about you as a person
Explore the difference between what makes you a good person vs your skills
Individual Vulnerabilities: Mental/Cognitive
Extremely external or internal locus of control
Both situations add stress
External locus of control means you feel you have no control over anything
Internal locus of control means you feel like you should be able to control everything.
Identify what things you can control and use your energy for them
Figure out how you are going to cope with things you cannot control
Look for exceptions
Individual Vulnerabilities: Mental/Cognitive
Poor organization/time management
Poor time management effects
It can lead to being over committed
It cause people to feel rushed/harried
It can cause people to forget to do things leading to conflict
Make a list of must-dos at the beginning of every week
Stop saying yes right away
Identify and address time sucks
Individual Vulnerabilities: Social
Poor communication skills
Impedes you from stating your needs
May cause misunderstandings
Can hurt your relationships
Learn about effective verbal and nonverbal communication
Don’t assume you understand what the other person is talking about
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